As described in our article Lifestyle Medicine for Adolescents and Adults with Down Syndrome, restorative sleep is one of the pillars of lifestyle medicine identified by the American College of Lifestyle Medicine.
What are the benefits of good sleep?
Sleep is a key part of good health. Regular good sleep can:
- Improve mood, memory, and learning
- Keep our hearts healthy and regulate metabolism
- Protect us from illness by helping our immune system stay strong
- Prevent chronic diseases like diabetes, heart disease, and obesity
What can affect the sleep of people with Down syndrome?
People with Down syndrome are more likely to have sleep problems, including sleep apnea and sleep difficulties (trouble falling asleep, waking during the night, and shorter time spent asleep).
Sleep apnea happens when breathing stops for a period and then restarts. This lowers oxygen levels in the body and disrupts normal sleep cycles, which can affect the brain and body. An estimated 78-100% of adults with Down syndrome have sleep apnea (Sawatari, 2025). A sleep study is done to detect sleep apnea. Treating sleep apnea helps a person get restorative sleep.
What are ways to improve sleep?
During the day:
- Be physically active (move at least every hour).
- Stay hydrated (at least 64 ounces of water daily).
- Increase exposure to sunlight.
- Limit caffeine. Some people need to avoid it in the evening. Others may have to stop drinking caffeine earlier in the day or avoid caffeine altogether.
- Avoid late-night snacking, especially high sodium (salty) foods.
- Avoid alcohol within 3 hours of bedtime.
At bedtime:
- Use the bed only for sleeping.
- Keep the bedroom quiet and dark – no TV, phones, or tablets.
- Establish a bedtime routine (personal hygiene and relaxation).
- Develop a regular sleep schedule (go to bed and wake up at the same times).
Examples of goals
For the next 3 weeks, I will not bring my tablet or phone into my room when I go to bed.
For the next month, I will go to bed at 9 p.m. every night.
For the next 4 weeks, I will drink only 1 can of soda per day.
Resources
Adult Down Syndrome Center
Addressing Challenges with Falling or Staying Asleep
Create a Morning or Bedtime Routine Visual
Lifestyle Medicine for Adolescents and Adults with Down Syndrome
Sleep Apnea in People with Down Syndrome
General
About Lifestyle Medicine (American College of Lifestyle Medicine)
References
Alma MA, Nijenhuis-Huls R, de Jong Z, Ulgiati AM, de Vries A, Dekker AD. Detecting sleep apnea in adults with Down syndrome using WatchPAT: A feasibility study. Res Dev Disabil. 2022;129:104302. doi:10.1016/j.ridd.2022.104302
Andrade AG, Bubu OM, Varga AW, Osorio RS. The relationship between obstructive sleep apnea and Alzheimer’s disease. J Alzheimers Dis. 2018;64(s1):S255-S270. doi:10.3233/JAD-179936
Guay-Gagnon M, Vat S, Forget MF, et al. Sleep apnea and the risk of dementia: A systematic review and meta-analysis. J Sleep Res. 2022;31(5):e13589. doi:10.1111/jsr.13589
Helvig A, Wade S, Hunter-Eades L. Rest and the associated benefits in restorative sleep: a concept analysis. J Adv Nurs. 2016;72(1):62-72. doi:10.1111/jan.12807
Sawatari H, Chishaki A, Ando SI. Prevalence and treatments of sleep-disordered breathing in people with Down syndrome: A narrative review. Sleep Breath. 2025;29(5):297. doi:10.1007/s11325-025-03447-4
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